1 serving (100 grams) contains 206 calories, 22.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
490.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 36% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 173.8 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 952.4 mcg | 4762% | |
| Calcium | 35.7 mg | 2% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 914.3 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grilled fish fillets
Grilled fish fillets are a versatile dish commonly found in Mediterranean, Asian, and Latin American cuisines. Originating as a method to preserve delicately flavored fish while enhancing its natural taste, grilling adds depth without requiring heavy oils or breading. Nutritionally, fish fillets are rich sources of protein and omega-3 fatty acids, promoting heart health and aiding brain function. Depending on the type of fish, they also provide key micronutrients such as selenium, vitamin D, and iodine. Fish fillets are typically low in saturated fat and calories, making them a popular choice for health-conscious individuals. They can be paired with vegetables or whole grains for a balanced and nutrient-dense meal that fits into many dietary models. Grilling enhances flavor while maintaining the fish’s nutrient content, offering a healthy yet flavorful preparation method.
Health Benefits
- Promotes heart health due to omega-3 fatty acids, which reduce inflammation and lower blood pressure.
- Supports immune function and thyroid health with selenium, an essential mineral found in many fish varieties.
- Boosts bone and muscle strength with high-quality complete protein, providing all essential amino acids.
Dietary Considerations
Selection and Storage
Store raw fish fillets in the refrigerator (below 40°F) and consume within 1-2 days. If freezing, wrap securely and use within 2 months for optimal freshness. Thaw in the refrigerator overnight before grilling.
Common Questions About Grilled fish fillets Nutrition
Is grilled fish high in protein?
Yes, grilled fish is an excellent source of protein, with most varieties providing 20-25 grams of protein per 3.5-ounce (100-gram) serving. Protein from fish is considered complete, meaning it contains all essential amino acids your body needs for muscle repair and growth.
Can I eat grilled fish on a keto diet?
Absolutely, grilled fish is highly compatible with the keto diet. It is naturally low in carbohydrates and high in protein and healthy fats, especially in fatty fish like salmon or mackerel. Pair it with low-carb vegetables for a complete keto-friendly meal.
What are the health benefits of eating grilled fish?
Grilled fish is rich in Omega-3 fatty acids, which support heart and brain health. It also provides essential nutrients like Vitamin D, B12, and selenium. Eating fish regularly may reduce inflammation and lower the risk of chronic diseases such as heart disease.
What is a recommended serving size for grilled fish fillets?
A recommended serving size is about 3-4 ounces (85-113 grams) of cooked fish, which is roughly the size of a deck of cards. This portion size ensures you get enough protein and healthy fats without overloading on calories.
How does grilled fish compare to fried fish in terms of nutrition?
Grilled fish is significantly healthier than fried fish because it contains fewer calories and less unhealthy fats. Grilling preserves the natural nutrients, like Omega-3s and vitamins, while frying often adds trans fats and increases calorie content due to the oil.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
